: Weigh and track your food, but do not set a calorie deficit.
: Continue until the habit of tracking feels painless and routine. Diet Fatigue Study & Support - Nerd Fitness Rebellion 122562
This phase introduces structural balance without using a scale or app. : Weigh and track your food, but do
: Use non-strict portion control methods (e.g., using your palm or fist size to measure protein and carbs). Aim to include fruits or vegetables in every meal. : Weigh and track your food
: Continue until you no longer fear the idea of tracking your food. Phase 3: Portion Control & Macros (1–3 Months)
: Stay here until you are consistently eating balanced meals without feeling stressed. Phase 4: Low-Stress Tracking (1–3 Months)